Upper East Side

Warm up

6 min AMRAP:

5 per side single leg DB RDL

5 Russian baby makers

5 single arm DB thrusters per arm

10 ring rows

Endurance (34 min)

On a 34 min running clock:

Part A – 10 min AMRAP ladder: 2-4-6-8… reps of

Russian KBS 32/24 kg

Burpee pullups

— rest 2 min

Part B – 10 min AMRAP:

2 sandbag over shoulder (AHAP)

4 double DB hang clusters 50/35 lbs

6 double DB front rack lunges 50/35 lbs

— rest 2 min

Part C – 1 mile run (10 min cap)

1 mile = 3 laps around the block + down to 86th street and back

Goal: part A, complete the round of 12. Part B, 5 rounds. Part C, sub 7:30min

Olympic lifting

Warm Up: Activation

1 Rounds

30 sec/arm – Single Arm Plank

10/letter Prone Plate Y-T-Ws (5lbs/2.5lbs)

5/leg Worlds Greatest Stretch

5/arm Squat Hold and Reach

Barbell Prep

1 Overhead Squat Pause

Position 1 – Power Position

3 Snatch Grip Shrugs

3 Snatch High Pulls

3 ScareCrow Snatch

3 Power Snatch

1 Overhead Squat Pause

Position 2 – Hang Above Knee

3 Snatch High Pulls

3 ScareCrow Snatch

3 Power Snatch

1 Overhead Squat Pause

Position 3 – Mid-Shin

3 Slow Pull to Pockets into High Pull

3 Power Snatch

3 Power Snatch

1 Overhead Squat Pause

Snatch Complex

Work up to Heavy for the Day (NO Touch N Go)

Every 90 seconds for 12 minutes (8 Sets) – Start around 50-60% of 1RM Snatch

1 High Hang Squat Snatch (Hip Crease)

+ 1 Hang Squat Snatch (above the knee)

+ 1 Hang Squat Snatch (Bar just below knee)

Skill Accessories

Every 90 seconds for 5 Sets

1 Snatch High Pull + 3 Floating Snatch High Pulls @ 80% of 1RM Snatch

1 Snatch High Pull + 3 Floating Snatch High Pulls @ 90%

1 Snatch High Pull + 3 Floating Snatch High Pulls @ 100%

1 Snatch High Pull + 3 Floating Snatch High Pulls @ 100%

1 Snatch High Pull + 3 Floating Snatch High Pulls @ 100%

Conditioning

For Time: Cap 15 minutes

1-2-3-4-5-6-7-8-9-10

Overhead Squat

2-4-6-8-10-12-14-16-18-20

25ft Shuttle Run

Rx: 115/80

Intermediate: 95/65

Scaled: Front Squats